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Gym Geek’s 5 Day PPLUL Split - J. Litfin
by M.A.D.
4 athletes joined
Program Description
This increase in frequency and volume is the key advantage of PPLUL over bro splits, since it promotes greater muscle hypertrophy and uses your training time more efficiently. Tips for the PPLUL split Cardio: It’s a good idea to add some cardio alongside your PPLUL split workout routine. Cardio enhances your overall fitness and can increase your endurance. Here are some ways you could include cardio into your routine: * Cardio on rest days: This is a practical option that separates cardio from your strength training. Try to engage in light to moderate cardio like jogging or cycling on these days. * Post-workout cardio: After completing your strength training, incorporate a short, high-intensity cardio session. This burns calories efficiently without draining your energy for lifting. Rest between sets Allow 2-3 minutes of rest between sets for your muscles to recover and to prevent injuries. When lifting heavier weights with a lower rep range, you will need a longer rest period than with high-rep, low weight exercises. Compound exercises typically need a longer rest period than isolation exercises.
Program Overview
Level
Beginner, Novice, Intermediate, Advanced
Goal
Bodybuilding, Muscle & Sculpting
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
60 minutes
Created
May 12, 2024 11:49
Last Edited
Jun 14, 2024 10:42
down_app
Week 1
1 / 12 Weeks
Day 1
1
Incline Bench Press (Dumbbell)
3 Sets
5-8 Reps
2
Cable Crossover
3 Sets
10-15 Reps
3
Shoulder Press (Machine)
3 Sets
8-10 Reps
4
Tricep Pushdown (Cable)
3 Sets
10-15 Reps
Day 2
1
Lat Pulldown
3 Sets
8-12 Reps
2
Pull-Up (Assisted)
3 Sets
6-10 Reps
3
Concentration Curl
3 Sets
8-12 Reps
4
Face Pull
3 Sets
8-12 Reps
Day 3
1
Squat (Barbell)
3 Sets
8-10 Reps
2
Leg Press
3 Sets
8-12 Reps
3
Lunge (Dumbbell)
3 Sets
8-10 Reps
4
Leg Curl
2 Sets
8-12 Reps
5
Standing Calf Raise
3 Sets
8-12 Reps
Day 5
1
Bench Press (Barbell)
3 Sets
5-8 Reps
2
Bent Over Row (Dumbbell)
3 Sets
6-10 Reps
3
Chin-Up (Assisted)
3 Sets
6-10 Reps
4
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
5
Preacher Curl (Dumbbell)
3 Sets
8-12 Reps
6
Tricep Extension (Cable)
3 Sets
8-12 Reps
Day 6
1
Romanian Deadlift (Barbell)
3 Sets
8-10 Reps
2
Leg Press
3 Sets
8-12 Reps
3
Squat (Barbell)
3 Sets
8-10 Reps
4
Seated Calf Raise
3 Sets
8-12 Reps
Day 4
1
Light Jog
1 Set
15-30 mins
Day 7
1
Light Jog
1 Set
15-30 mins
Day 1
1
Incline Bench Press (Dumbbell)
3 Sets
5-8 Reps
2
Cable Crossover
3 Sets
10-15 Reps
3
Shoulder Press (Machine)
3 Sets
8-10 Reps
4
Tricep Pushdown (Cable)
3 Sets
10-15 Reps
Day 2
1
Lat Pulldown
3 Sets
8-12 Reps
2
Pull-Up (Assisted)
3 Sets
6-10 Reps
3
Concentration Curl
3 Sets
8-12 Reps
4
Face Pull
3 Sets
8-12 Reps
Day 3
1
Squat (Barbell)
3 Sets
8-10 Reps
2
Leg Press
3 Sets
8-12 Reps
3
Lunge (Dumbbell)
3 Sets
8-10 Reps
4
Leg Curl
2 Sets
8-12 Reps
5
Standing Calf Raise
3 Sets
8-12 Reps
Day 4
1
Light Jog
1 Set
15-30 mins
Day 5
1
Bench Press (Barbell)
3 Sets
5-8 Reps
2
Bent Over Row (Dumbbell)
3 Sets
6-10 Reps
3
Chin-Up (Assisted)
3 Sets
6-10 Reps
4
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
5
Preacher Curl (Dumbbell)
3 Sets
8-12 Reps
6
Tricep Extension (Cable)
3 Sets
8-12 Reps
Day 6
1
Romanian Deadlift (Barbell)
3 Sets
8-10 Reps
2
Leg Press
3 Sets
8-12 Reps
3
Squat (Barbell)
3 Sets
8-10 Reps
4
Seated Calf Raise
3 Sets
8-12 Reps
Day 7
1
Light Jog
1 Set
15-30 mins
Day 1
1
Incline Bench Press (Dumbbell)
3 Sets
5-8 Reps
2
Cable Crossover
3 Sets
10-15 Reps
3
Shoulder Press (Machine)
3 Sets
8-10 Reps
4
Tricep Pushdown (Cable)
3 Sets
10-15 Reps
Day 2
1
Lat Pulldown
3 Sets
8-12 Reps
2
Pull-Up (Assisted)
3 Sets
6-10 Reps
3
Concentration Curl
3 Sets
8-12 Reps
4
Face Pull
3 Sets
8-12 Reps
Day 3
1
Squat (Barbell)
3 Sets
8-10 Reps
2
Leg Press
3 Sets
8-12 Reps
3
Lunge (Dumbbell)
3 Sets
8-10 Reps
4
Leg Curl
2 Sets
8-12 Reps
5
Standing Calf Raise
3 Sets
8-12 Reps
Day 4
1
Light Jog
1 Set
15-30 mins
Day 5
1
Bench Press (Barbell)
3 Sets
5-8 Reps
2
Bent Over Row (Dumbbell)
3 Sets
6-10 Reps
3
Chin-Up (Assisted)
3 Sets
6-10 Reps
4
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
5
Preacher Curl (Dumbbell)
3 Sets
8-12 Reps
6
Tricep Extension (Cable)
3 Sets
8-12 Reps
Day 6
1
Romanian Deadlift (Barbell)
3 Sets
8-10 Reps
2
Leg Press
3 Sets
8-12 Reps
3
Squat (Barbell)
3 Sets
8-10 Reps
4
Seated Calf Raise
3 Sets
8-12 Reps
Day 7
1
Light Jog
1 Set
15-30 mins
Day 1
1
Incline Bench Press (Dumbbell)
3 Sets
5-8 Reps
2
Cable Crossover
3 Sets
10-15 Reps
3
Shoulder Press (Machine)
3 Sets
8-10 Reps
4
Tricep Pushdown (Cable)
3 Sets
10-15 Reps
Day 2
1
Lat Pulldown
3 Sets
8-12 Reps
2
Pull-Up (Assisted)
3 Sets
6-10 Reps
3
Concentration Curl
3 Sets
8-12 Reps
4
Face Pull
3 Sets
8-12 Reps
Day 3
1
Squat (Barbell)
3 Sets
8-10 Reps
2
Leg Press
3 Sets
8-12 Reps
3
Lunge (Dumbbell)
3 Sets
8-10 Reps
4
Leg Curl
2 Sets
8-12 Reps
5
Standing Calf Raise
3 Sets
8-12 Reps
Day 4
1
Light Jog
1 Set
15-30 mins
Day 5
1
Bench Press (Barbell)
3 Sets
5-8 Reps
2
Bent Over Row (Dumbbell)
3 Sets
6-10 Reps
3
Chin-Up (Assisted)
3 Sets
6-10 Reps
4
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
5
Preacher Curl (Dumbbell)
3 Sets
8-12 Reps
6
Tricep Extension (Cable)
3 Sets
8-12 Reps
Day 6
1
Romanian Deadlift (Barbell)
3 Sets
8-10 Reps
2
Leg Press
3 Sets
8-12 Reps
3
Squat (Barbell)
3 Sets
8-10 Reps
4
Seated Calf Raise
3 Sets
8-12 Reps
Day 7
1
Light Jog
1 Set
15-30 mins
Day 1
1
Incline Bench Press (Dumbbell)
3 Sets
5-8 Reps
2
Cable Crossover
3 Sets
10-15 Reps
3
Shoulder Press (Machine)
3 Sets
8-10 Reps
4
Tricep Pushdown (Cable)
3 Sets
10-15 Reps
Day 2
1
Lat Pulldown
3 Sets
8-12 Reps
2
Pull-Up (Assisted)
3 Sets
6-10 Reps
3
Concentration Curl
3 Sets
8-12 Reps
4
Face Pull
3 Sets
8-12 Reps
Day 3
1
Squat (Barbell)
3 Sets
8-10 Reps
2
Leg Press
3 Sets
8-12 Reps
3
Lunge (Dumbbell)
3 Sets
8-10 Reps
4
Leg Curl
2 Sets
8-12 Reps
5
Standing Calf Raise
3 Sets
8-12 Reps
Day 4
1
Light Jog
1 Set
15-30 mins
Day 5
1
Bench Press (Barbell)
3 Sets
5-8 Reps
2
Bent Over Row (Dumbbell)
3 Sets
6-10 Reps
3
Chin-Up (Assisted)
3 Sets
6-10 Reps
4
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
5
Preacher Curl (Dumbbell)
3 Sets
8-12 Reps
6
Tricep Extension (Cable)
3 Sets
8-12 Reps
Day 6
1
Romanian Deadlift (Barbell)
3 Sets
8-10 Reps
2
Leg Press
3 Sets
8-12 Reps
3
Squat (Barbell)
3 Sets
8-10 Reps
4
Seated Calf Raise
3 Sets
8-12 Reps
Day 7
1
Light Jog
1 Set
15-30 mins
Day 1
1
Incline Bench Press (Dumbbell)
3 Sets
5-8 Reps
2
Cable Crossover
3 Sets
10-15 Reps
3
Shoulder Press (Machine)
3 Sets
8-10 Reps
4
Tricep Pushdown (Cable)
3 Sets
10-15 Reps
Day 2
1
Lat Pulldown
3 Sets
8-12 Reps
2
Pull-Up (Assisted)
3 Sets
6-10 Reps
3
Concentration Curl
3 Sets
8-12 Reps
4
Face Pull
3 Sets
8-12 Reps
Day 3
1
Squat (Barbell)
3 Sets
8-10 Reps
2
Leg Press
3 Sets
8-12 Reps
3
Lunge (Dumbbell)
3 Sets
8-10 Reps
4
Leg Curl
2 Sets
8-12 Reps
5
Standing Calf Raise
3 Sets
8-12 Reps
Day 4
1
Light Jog
1 Set
15-30 mins
Day 5
1
Bench Press (Barbell)
3 Sets
5-8 Reps
2
Bent Over Row (Dumbbell)
3 Sets
6-10 Reps
3
Chin-Up (Assisted)
3 Sets
6-10 Reps
4
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
5
Preacher Curl (Dumbbell)
3 Sets
8-12 Reps
6
Tricep Extension (Cable)
3 Sets
8-12 Reps
Day 6
1
Romanian Deadlift (Barbell)
3 Sets
8-10 Reps
2
Leg Press
3 Sets
8-12 Reps
3
Squat (Barbell)
3 Sets
8-10 Reps
4
Seated Calf Raise
3 Sets
8-12 Reps
Day 7
1
Light Jog
1 Set
15-30 mins
Day 1
1
Incline Bench Press (Dumbbell)
3 Sets
5-8 Reps
2
Cable Crossover
3 Sets
10-15 Reps
3
Shoulder Press (Machine)
3 Sets
8-10 Reps
4
Tricep Pushdown (Cable)
3 Sets
10-15 Reps
Day 2
1
Lat Pulldown
3 Sets
8-12 Reps
2
Pull-Up (Assisted)
3 Sets
6-10 Reps
3
Concentration Curl
3 Sets
8-12 Reps
4
Face Pull
3 Sets
8-12 Reps
Day 3
1
Squat (Barbell)
3 Sets
8-10 Reps
2
Leg Press
3 Sets
8-12 Reps
3
Lunge (Dumbbell)
3 Sets
8-10 Reps
4
Leg Curl
2 Sets
8-12 Reps
5
Standing Calf Raise
3 Sets
8-12 Reps
Day 4
1
Light Jog
1 Set
15-30 mins
Day 5
1
Bench Press (Barbell)
3 Sets
5-8 Reps
2
Bent Over Row (Dumbbell)
3 Sets
6-10 Reps
3
Chin-Up (Assisted)
3 Sets
6-10 Reps
4
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
5
Preacher Curl (Dumbbell)
3 Sets
8-12 Reps
6
Tricep Extension (Cable)
3 Sets
8-12 Reps
Day 6
1
Romanian Deadlift (Barbell)
3 Sets
8-10 Reps
2
Leg Press
3 Sets
8-12 Reps
3
Squat (Barbell)
3 Sets
8-10 Reps
4
Seated Calf Raise
3 Sets
8-12 Reps
Day 7
1
Light Jog
1 Set
15-30 mins
Day 1
1
Incline Bench Press (Dumbbell)
3 Sets
5-8 Reps
2
Cable Crossover
3 Sets
10-15 Reps
3
Shoulder Press (Machine)
3 Sets
8-10 Reps
4
Tricep Pushdown (Cable)
3 Sets
10-15 Reps
Day 2
1
Lat Pulldown
3 Sets
8-12 Reps
2
Pull-Up (Assisted)
3 Sets
6-10 Reps
3
Concentration Curl
3 Sets
8-12 Reps
4
Face Pull
3 Sets
8-12 Reps
Day 3
1
Squat (Barbell)
3 Sets
8-10 Reps
2
Leg Press
3 Sets
8-12 Reps
3
Lunge (Dumbbell)
3 Sets
8-10 Reps
4
Leg Curl
2 Sets
8-12 Reps
5
Standing Calf Raise
3 Sets
8-12 Reps
Day 4
1
Light Jog
1 Set
15-30 mins
Day 5
1
Bench Press (Barbell)
3 Sets
5-8 Reps
2
Bent Over Row (Dumbbell)
3 Sets
6-10 Reps
3
Chin-Up (Assisted)
3 Sets
6-10 Reps
4
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
5
Preacher Curl (Dumbbell)
3 Sets
8-12 Reps
6
Tricep Extension (Cable)
3 Sets
8-12 Reps
Day 6
1
Romanian Deadlift (Barbell)
3 Sets
8-10 Reps
2
Leg Press
3 Sets
8-12 Reps
3
Squat (Barbell)
3 Sets
8-10 Reps
4
Seated Calf Raise
3 Sets
8-12 Reps
Day 7
1
Light Jog
1 Set
15-30 mins
Day 1
1
Incline Bench Press (Dumbbell)
3 Sets
5-8 Reps
2
Cable Crossover
3 Sets
10-15 Reps
3
Shoulder Press (Machine)
3 Sets
8-10 Reps
4
Tricep Pushdown (Cable)
3 Sets
10-15 Reps
Day 2
1
Lat Pulldown
3 Sets
8-12 Reps
2
Pull-Up (Assisted)
3 Sets
6-10 Reps
3
Concentration Curl
3 Sets
8-12 Reps
4
Face Pull
3 Sets
8-12 Reps
Day 3
1
Squat (Barbell)
3 Sets
8-10 Reps
2
Leg Press
3 Sets
8-12 Reps
3
Lunge (Dumbbell)
3 Sets
8-10 Reps
4
Leg Curl
2 Sets
8-12 Reps
5
Standing Calf Raise
3 Sets
8-12 Reps
Day 4
1
Light Jog
1 Set
15-30 mins
Day 5
1
Bench Press (Barbell)
3 Sets
5-8 Reps
2
Bent Over Row (Dumbbell)
3 Sets
6-10 Reps
3
Chin-Up (Assisted)
3 Sets
6-10 Reps
4
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
5
Preacher Curl (Dumbbell)
3 Sets
8-12 Reps
6
Tricep Extension (Cable)
3 Sets
8-12 Reps
Day 6
1
Romanian Deadlift (Barbell)
3 Sets
8-10 Reps
2
Leg Press
3 Sets
8-12 Reps
3
Squat (Barbell)
3 Sets
8-10 Reps
4
Seated Calf Raise
3 Sets
8-12 Reps
Day 7
1
Light Jog
1 Set
15-30 mins
Day 1
1
Incline Bench Press (Dumbbell)
3 Sets
5-8 Reps
2
Cable Crossover
3 Sets
10-15 Reps
3
Shoulder Press (Machine)
3 Sets
8-10 Reps
4
Tricep Pushdown (Cable)
3 Sets
10-15 Reps
Day 2
1
Lat Pulldown
3 Sets
8-12 Reps
2
Pull-Up (Assisted)
3 Sets
6-10 Reps
3
Concentration Curl
3 Sets
8-12 Reps
4
Face Pull
3 Sets
8-12 Reps
Day 3
1
Squat (Barbell)
3 Sets
8-10 Reps
2
Leg Press
3 Sets
8-12 Reps
3
Lunge (Dumbbell)
3 Sets
8-10 Reps
4
Leg Curl
2 Sets
8-12 Reps
5
Standing Calf Raise
3 Sets
8-12 Reps
Day 4
1
Light Jog
1 Set
15-30 mins
Day 5
1
Bench Press (Barbell)
3 Sets
5-8 Reps
2
Bent Over Row (Dumbbell)
3 Sets
6-10 Reps
3
Chin-Up (Assisted)
3 Sets
6-10 Reps
4
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
5
Preacher Curl (Dumbbell)
3 Sets
8-12 Reps
6
Tricep Extension (Cable)
3 Sets
8-12 Reps
Day 6
1
Romanian Deadlift (Barbell)
3 Sets
8-10 Reps
2
Leg Press
3 Sets
8-12 Reps
3
Squat (Barbell)
3 Sets
8-10 Reps
4
Seated Calf Raise
3 Sets
8-12 Reps
Day 7
1
Light Jog
1 Set
15-30 mins
Day 1
1
Incline Bench Press (Dumbbell)
3 Sets
5-8 Reps
2
Cable Crossover
3 Sets
10-15 Reps
3
Shoulder Press (Machine)
3 Sets
8-10 Reps
4
Tricep Pushdown (Cable)
3 Sets
10-15 Reps
Day 2
1
Lat Pulldown
3 Sets
8-12 Reps
2
Pull-Up (Assisted)
3 Sets
6-10 Reps
3
Concentration Curl
3 Sets
8-12 Reps
4
Face Pull
3 Sets
8-12 Reps
Day 3
1
Squat (Barbell)
3 Sets
8-10 Reps
2
Leg Press
3 Sets
8-12 Reps
3
Lunge (Dumbbell)
3 Sets
8-10 Reps
4
Leg Curl
2 Sets
8-12 Reps
5
Standing Calf Raise
3 Sets
8-12 Reps
Day 4
1
Light Jog
1 Set
15-30 mins
Day 5
1
Bench Press (Barbell)
3 Sets
5-8 Reps
2
Bent Over Row (Dumbbell)
3 Sets
6-10 Reps
3
Chin-Up (Assisted)
3 Sets
6-10 Reps
4
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
5
Preacher Curl (Dumbbell)
3 Sets
8-12 Reps
6
Tricep Extension (Cable)
3 Sets
8-12 Reps
Day 6
1
Romanian Deadlift (Barbell)
3 Sets
8-10 Reps
2
Leg Press
3 Sets
8-12 Reps
3
Squat (Barbell)
3 Sets
8-10 Reps
4
Seated Calf Raise
3 Sets
8-12 Reps
Day 7
1
Light Jog
1 Set
15-30 mins
Day 1
1
Incline Bench Press (Dumbbell)
3 Sets
5-8 Reps
2
Cable Crossover
3 Sets
10-15 Reps
3
Shoulder Press (Machine)
3 Sets
8-10 Reps
4
Tricep Pushdown (Cable)
3 Sets
10-15 Reps
Day 2
1
Lat Pulldown
3 Sets
8-12 Reps
2
Pull-Up (Assisted)
3 Sets
6-10 Reps
3
Concentration Curl
3 Sets
8-12 Reps
4
Face Pull
3 Sets
8-12 Reps
Day 3
1
Squat (Barbell)
3 Sets
8-10 Reps
2
Leg Press
3 Sets
8-12 Reps
3
Lunge (Dumbbell)
3 Sets
8-10 Reps
4
Leg Curl
2 Sets
8-12 Reps
5
Standing Calf Raise
3 Sets
8-12 Reps
Day 4
1
Light Jog
1 Set
15-30 mins
Day 5
1
Bench Press (Barbell)
3 Sets
5-8 Reps
2
Bent Over Row (Dumbbell)
3 Sets
6-10 Reps
3
Chin-Up (Assisted)
3 Sets
6-10 Reps
4
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
5
Preacher Curl (Dumbbell)
3 Sets
8-12 Reps
6
Tricep Extension (Cable)
3 Sets
8-12 Reps
Day 6
1
Romanian Deadlift (Barbell)
3 Sets
8-10 Reps
2
Leg Press
3 Sets
8-12 Reps
3
Squat (Barbell)
3 Sets
8-10 Reps
4
Seated Calf Raise
3 Sets
8-12 Reps
Day 7
1
Light Jog
1 Set
15-30 mins